For people with prediabetes, diabetes, or other conditions that affect blood sugar, diet is a major part of maintaining healthy blood sugar levels.
Factors like body weight, physical activity, stress, and genetics also play a role in blood sugar maintenance, as following a healthy diet is critical for blood sugar control.
While some foods, with added sugar and refined carbs, can contribute to blood sugar fluctuations, others can optimize a person’s blood sugar and increase one’s overall health.
Below are 5 foods to help you regulate your blood sugar levels and increase your overall health.
- Sulforaphane has the ability to reduce blood sugar and is produced when broccoli is chopped or being chewed. The best way to indulge and get the most Sulforaphane, is by eating your broccoli raw or lightly steamed.
- Need a recipe? Check out Simply recipes, to make your perfect batch of steamed broccoli: Perfectly steaming broccoli
- Seafood, including fish and shellfish, offer a valuable source of protein, healthy fats, vitamins, and antioxidants that can help regulate blood sugar levels. Proteins play a huge role in controlling your blood pressure, as it helps slow digestion and keeps you feeling full. According to pubmed.gov, a study of 68 adults showed that “with overweight or obesity who consumed 26 ounces (750 grams) of fatty fish per week had significant improvements in post-meal blood sugar levels, compared with those who consumed lean fish.” (14)
- Nuts and Butter that contain nuts
- In a study conducted by Yun-Ying Hou, Omorogieva Ojo, Li-Li Wang and many others showed that “in 25 people with type 2 diabetes demonstrated that consuming both peanuts and almonds throughout the day as part of a low carb diet reduced both fasting and post-meal blood sugar levels”.
- Beans and lentils
- Bean and lentils are rich in fiber and protein, which play a critical part in lowering one’s blood sugar. They’re high in soluble fiber and resistant starch, which help slow digestion and may improve blood sugar response after meals. In a study by Sutapa Agrawal and Shah Ebrahim, they reported that “eating beans and lentils can not only benefit blood sugar regulation but also possibly help protect against the development of diabetes”. (30)
- Kimchi and sauerkraut
- Fermented foods like kimchi and sauerkraut are packed with health-promoting compounds, including probiotics, minerals, and antioxidants, and eating them has been associated with improved blood sugar.
Overall, following a healthy dietary plan and staying proactive can optimize your blood sugar levels and protect you from other chronic diseases. By implementing a few of these foods into your daily diet, you can improve your health and wellness, creating longevity.